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Lazy back day today just to hit the gym. 


New goal is to hit the 1,000 lb club by the end of the year. Current maxes are 250 on bench, 330 on squat, and 365 on deadlift, but I think I can improve all of them in 2 months. 

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Just back in the gym today after a long layoff. Did 2 sets of 12 reps of squats, dumbbell bench presses, upright rows, triceps push downs,  and barbell curls. Just used today to get back into being in the gym. Felt good and am so happy my wife signed us up at the Y. 

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Ended 2018 rolling my left ankle on the golf course when retrieving my golf ball. Did not see the tree root sticking out of the ground. 

Just did 40 minutes of indoor spinning intervals doing one leg intervals, and 3 sets of 15 resistance bands strength training. 

This is not how I want to start 2019 nursing a sprained ankle. 

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Forgot to post this yesterday. Lift day on Sunday. 3 sets of 10-12 reps of bench, bent over rows, squats, shoulder presses,  tricep pull downs, bicep curls, and calf raises. Finished up with sit ups and stretching. Felt great. 

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Glad to see this thread back on track! 

Diet has been off the rails, but still hitting the gym regularly. Push day yesterday, off today, pull day tomorrow. No legs for a couple weeks...tweaked my knee playing basketball...hopefully nothing too serious.

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5:30 am workout.......35 minutes indoor spinning intervals.

Resistance band circuit  strength training 3x20.

5:30 pm workout

30 minutes elliptical machine intervals.

I workout twice a day three days a week to get in some extra fitness. My PM workout is a way for me to unwind after a long, stressful day at work. This PM workout puts me in a good mood when I go home. 


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5:00 am workout

30 minutes indoor spinning intervals. easy

Resistance band strength training 2x15 green band

5:00 am Morning workout


40 minutes indoor spinning intervals

Resistance band strength training 2x15

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~1000m rower warmup

low-bar back squat  5 reps x 3 sets

bench press 5x3

deadlift 5

note: lifts do not include warmup sets

We had about 3 feet of snow over the holidays.  Shoveling the driveway made me very glad I've been doing deadlifts.




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Saturday workout

50 minutes indoor  spinning  intervals 

resistance  band  strength  training  2x15 

60 minutes  bike ride with 5x30 sec intervals

15 minutes indoor  spinning  cool down. 

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